Do you exercise often but instead you feel unfit and often get sick? Lest you actually overdo it. Regular exercise is important for physical health, but if done too much, this is not good for health, you know.
Regular exercise can provide many health benefits, including maintaining weight, increasing stamina and fitness, and preventing diseases, such as heart disease, stroke, hypertension, and diabetes. In addition, exercise can also reduce stress and improve mood.
Even so, keep in mind also that exercising too often or too hard can actually interfere with health. As a result instead of getting healthier, but instead became sick.
When is exercise called excessive?
So far there are no clear criteria for defining how often or how strenuous sports activities are called excessive exercise. But people who have the habit of exercising too often or excessively will usually experience the following things:
- The heart beats fast though not exercising.
- Often feel tired, to interfere with work and daily activities.
- Difficult to concentrate.
- Mood or mood that is easy to change.
- Frequently injured.
- Menstrual disorders.
- Often feel unwell.
- Drastic weight loss.
Have you experienced any of the signs above? Maybe it's time you reduce the frequency of physical exercise or exercise to avoid the risk of disease.
Risk of Disease Due to Excessive Sports
After exercise, a tired body needs to be recovered by resting and eating nutritious food. If not, the body is more at risk of experiencing some health problems, such as:
- The body feels pain or aches due to inflammation in muscles and joints.
- Inflammation of the tendon or tendinitis.
- Dehydration.
- Electrolyte disturbance.
- Sleep disturbance.
- Decreased appetite.
- Weakened immune system, so often the flu.
- Heart disorders, such as arrhythmias.
In addition to causing adverse effects on physical health, too often exercise can also cause a person to become addicted to exercise. This can be seen from the behavior that begins to force to continue to exercise even though the physical condition is not fit, feel the need to exercise every day, or feel stressed if not exercising.
What to Do when Excessive Sports
If you feel the signs that you have been exercising excessively, take a short break so that exercise does not make your health disturbed. Some of the things below can be a guide:
1. Stop exercising for a moment
Stop exercising for at least 1-2 weeks can make your body fitter and ready to get back to exercising.
2. Inadequate consumption of healthy food and drinking water
Eat enough mineral water and foods that are high in nutrients, such as fruits, vegetables, and lean protein. In addition, avoid consuming unhealthy foods, such as fast food.
3. Reduce exercise frequency
Try reducing your exercise frequency to 2-3 times a week. Also keep in mind is to avoid exercising when the air or weather is very hot, to prevent dehydration and heat stroke.
4. Enough rest time
Make sure you get enough rest after exercising. Give a minimum time lag of 6 hours before doing more sports. If you exercise every week, schedule a day to rest without exercise so that the body can recover and have energy.
5. Change the type of exercise
If you are bored with the exercise you routinely do, try to do other sports, such as yoga, to restore physical condition, mind, and body energy. In addition, team sports or with friends can be one solution to enjoy sports again.
Well, if you've done the things above but still feel out of shape, you should see a doctor. Your doctor can do an examination and provide treatment if exercise habits that are too often have disturbed your health.
Because lack of exercise is not healthy and exercise too often is also not good, let's, set the intensity and frequency of exercise sufficiently, according to your condition!
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